Race Against The Clock
Hey everyone! Thanks for checking out the March 2013 Workout of the Month at the Coaches’ Corner blog!
My first question to you is, are you busy? Silly question, right? We all are busy these days.
My second question is, are you too busy to get a great workout in? The answer should be a resounding NO!
We all lead busy lifestyles these days, but we need to adjust accordingly in order to get a good workout in. So, this month I have constructed a workout to help you build muscle and burn fat in minimal time. In order to accomplish this goal with such a limited amount of time to workout, we need to make sure we focus on intensity. We will be using large multi-joint lifts that attack a huge amount of muscle in each movement. This will cause a great metabolic disturbance, leaving your muscle building and fat burning hormones screaming for hours.
Give me 30-40 minutes, 3-days a week and we will get the job done!
I will only be focusing on three different tried and true strength movements.
– 1-Arm Rows
Let’s check out how we are going to put these three exercises together to get in shape, in minimal time.
- 3-Lunge Matrix – 6 rounds Exercise Sets Reps Regressions* Thrusters 5 minutes 8 Dumbbell Thrusters ** Deadlifts 10 minutes 5 Kettlebell deadlifts
Perform as many burpees as possible in 3 minutes
* Find a weight where you could perform about 12 perfect reps. Once you establish that weight, perform as many sets of 8 reps that you can in 5 minutes.
** Find a weight where you can perform about 8-10 perfect reps. Once you establish that weight, perform as many sets of 5 reps that you can in 10 minutes.
*** Find a weight where you can perform about 12 perfect reps with each arm. Once you establish that weight, perform as many sets of 8 reps with each side that you can in 5 minutes.